The cable standing single arm fly is performed with a single D-handle on a cable, sweeping one arm across the body in a fly motion. Working one side at a time allows full focus on each chest and a deeper stretch through the working pec. It is a great accessory for chest detail and shape.
Muscle Group
Chest, Front Deltoid
Equipment Required
Cable
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strict unilateral chest work
- Constant cable tension
- Deep stretch through the pec
- Helps fix chest imbalances
- Builds chest shape and detail
- Strong peak contraction
How to perform
- Set a cable to about shoulder height.
- Attach a single D-handle to the cable.
- Stand to one side of the machine, holding the handle in the far hand.
- Step forward slightly to add tension.
- Brace your core and keep your chest up.
- With a slight bend in the elbow, sweep your arm across your body.
- Bring the hand to the centerline in front of your chest.
- Squeeze the chest hard at the end range. Complete reps on one side before switching.
FRONT VIEW
BACK VIEW
Chest
Primary